Body Scan Before Sleep

This meditation will slowly transition you to a comfortable state in bed before falling asleep. First you will do some slow inhales and exhales before easing into a body scan that starts from your head and ends down at your feet. Body scans are a great way to be present with yourself and your body instead of ruminating over things in your mind. Tuning into yourself in this way will set you up for a good nights rest.

Transcript

Good evening and welcome to this bedtime meditation.

Settle in and get comfortable to your bed that you're lying on underneath you.

Feel your head pressing against the pillow as you sink in.

Feel your shoulders touch your mattress and your back,

Your hips and your legs as you sink in to the softness that embraces you.

And feel your warm,

Soft blanket over you and close your eyes.

This is the moment you have been waiting for to lay down for a good night's rest.

Inhale slowly through the nose and exhale even slower out the mouth.

Listen to the sensations around you whether it's a fan or white noise,

This meditation or the silence that surrounds you.

Take a slow inhale through the nose and then exhale very slowly out the mouth.

As you slowly drift off to my voice,

I will lead you through a slow body scan.

Starting at the top of your head at the very crown and working our way down the forehead relaxing every muscle,

Resting the eyes as they soften,

Unclenching any muscles in the cheeks or the jaw,

Resting your lips and the muscles around your chin and your throat,

Releasing the shoulders,

Resting them back,

Working our way down the chest and the arms,

Releasing and softening into the mattress,

The elbows and the torso,

The stomach as you breathe naturally,

Slowly,

Calmly,

Filling it with air and it rises.

And exhaling as it softens down,

Resting the wrists,

The hands,

Palms and fingers,

Slowly feeling yourself easing into this restful sleep and letting go of all of your worries and anxieties,

Letting go of all of your worries and anxieties,

Letting go of all of your worries and anxieties,

Letting go of all of your worries and anxieties,

Letting go of all of your worries and anxieties,

Sending out any tension or leftover energy out of your feet,

Down the bed,

Down onto the floor and into the ground.

The earth is soaking up any energy that'll be waiting for you when you awake tomorrow.

Enjoy this restful night's sleep and tomorrow will be a brand new day,

Good night.